Le iresiphi yokukhipha amakhowe asendle angalungiswa cishe emaminithini angu-15 futhi i-topper ephelele ye-pasta, irayisi, i-millet noma i-quinoa. Ungaphinde uthuthukise inkukhu egazini ; i- tofu noma i-tempeh; noma ucezu oluhle lwezinhlanzi ezifakwe emanzini noma olwandle (ama-sea bass, i-salmon yasendle noma i-halibut yizintandokazi zomuntu siqu). Amakhowe ashuntshiswa ngamafutha omnqumo ngegalikhi, shallot kanye nokukhetha kwakho amakhambi omusha; iwayini elithile liqeda isidlo.
Njengoba elula njengoba iresiphi, umkhiqizo ophelile ucebile, udla inyama, umhlaba futhi ugcwele izakhi. Sekuyisikhathi eside amakhowe asendle ehlonishwayo eMpumalanga naseNtshonalanga ngokubaluleka kokudla okunomsoco.
Okuzokwenza
- Amakhowe ayi-1 amakhodi asendle, njenge-shiitake, i-porcini, i-nkhu yezinkuni, icilongo elimnyama, i-oyster, i-lobster, i-chanterelle, i-morels, i- Portobello noma yinoma iyiphi inhlanganisela yalo *
- 3 wezipuni amafutha omnqumo
- 2 shallots, lisikiwe kancane
- 2 clove garlic, oqoshiwe kahle
- ¼ indebe eyomile iwayini elimhlophe
- 2 amathisipuni aqoshiwe amakhambi ahlanganisiwe (i-rosemary, i-sage, i-thyme, ne-marjoram nayo yonke inamakhowa)
- Usawoti usawoti kanye nepelepele omusha
- ½ inkomishi yama-parsley ase-Italy, aqoshiwe
Indlela Yokwenza
- Sula ngobumnene amakhowe.
- Hlola bese ulahla noma yikuphi ukuqina okunzima. (Shiitake iziqu zihle kakhulu ezitokisini kodwa zinzima kakhulu ukudla. Amacembu amakhowe angaphansi kakhulu njengezinkuni ezinkuni angase abe noqweqwe oluthile, ngakho-ke unqothule).
- Hlanganisa amakhowe 1/8 "kuya ku-1/4" obukhulu.
- Ukufudumala amafutha omnqumo phezu kokushisa okuphakathi okuphakathi kwe-skillet enkulu. Engeza ama-shallots, upheke umzuzu owodwa, bese ufaka amakhowe.
- Ukupheka, uvuselela njalo, imizuzu engu-8 kuya kwezingu-10, kuze kube sekugcineni amakhowe akhiphe ama-juice awo futhi aqala ukuba mnandi.
- Hlanganisa i-garlic newayini elimhlophe, ukwandise ukushisa phezulu, bese upheka amaminithi angu-2 ngaphezulu, kuze kufike iwayini.
- Toss emakhambi; ukugqugquzela kahle kanye nenkathi ukunambitha. Hlangana ne-parsley bese ukhonza.
* Qaphela: amakhowe amaningi asetshenziselwa ukuphulukisa ayenamaphepha okuphulukisa emphakathini wokudla okunomsoco. Sicela ulandelwe ukuthi lezi zitatimende ezilandelayo azivunyelwe yi-FDA, futhi akufanele zibhekwe njengengxenye yeseluleko sezokwelapha.
Shiitake: le amakhowe iye yasetshenziselwa ukwelashwa okuphelele kanye nokwelashwa kwe-AIDS, ukulawulwa komzimba nokuvikelwa kwesibindi.
I-Porcini: ibhekwa njenge-tonic ye-cardiovascular and metabolic futhi ngokuvamile iqinisa amandla obuthakathaka.
I-Hen ye-Woods (Maitake): Le mushroom ibhekwa njengamanye amakhosi e-fungi. Kucatshangwa ukuthi kunempahla elwa nomdlavuza, yenza njengesivimbela isisu, futhi ivikela isibindi.
I-Oyster: isetshenziselwa ukuqinisa imithanjeni, njengesivikeli somzimba sokuzivikela futhi ukuphumula ama-tendon namajoyina.
I-Chanterelle / I-Black Trumpet: igcwele ama-vithamini B, lokhu kukhishwa ngamakhowe okuvikela omzimba kuvikela ukukhula komzimba.
I-Portobello: le mushroom enomsoco we- potassium isiza imisipha nezinzwa.
I-Crimini: lawa ma-mushroom ama-mushroom ahlanzekile kuma-antioxidants futhi asiza ekuvimbeleni umdlavuza nokuvinjelwa kwesibindi.
I-Morel: lawa amakhowe ayi-anti-inflammatory, acebile kuma-antioxidants, akholelwa ukuthi anezici zokulwa nezicubu futhi unamandla okuzivikela.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 126 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 223 mg |
| Ama-carbohydrate | 12 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 4 g |